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BoostcampPNG

2 upper 2 lower + arms

by Rebekah O.
2 athletes joined

Program Description

Powerlifting hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 16, 2025 05:14
  • Last Edited
    Apr 21, 2025 07:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Assisted)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Assisted)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
6 reps
6 reps
6 reps
RPE 7
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
6 reps
6 reps
6 reps
RPE 8
RPE 7
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
1
1
1
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 8
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Assisted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6 reps
RPE 7
2
Pull-Up (Bodyweight)
1
1
4-10 reps
4-10 reps
RPE 7
RPE 8
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 8
4
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
5A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5B
Archer Row
2
8-12 reps
RPE 8
6
Dip (Assisted)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Bodyweight)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Bodyweight)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Bodyweight)
2
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
5 reps
5 reps
5 reps
RPE 8
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Bodyweight)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
5 reps
5 reps
5 reps
RPE 9.5
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Bodyweight)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 7
2
Overhead Press (Barbell)
2
6 reps
RPE 7
3
Pull-Up (Bodyweight)
2
6-12 reps
RPE 7
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4B
Archer Row
2
8-12 reps
RPE 8
5
Seated Dumbbell Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Dip (Bodyweight)
2
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
4 reps
7 reps
RPE 8
RPE 7
2
Deficit Deadlift (Barbell)
2
7 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Hip Airplane
2
8-12 reps
RPE 9
6A
Tricep Extension (Cable)
1
AMRAP
RPE 9.5
6B
Bicep Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
4 reps
7 reps
RPE 8
RPE 7
2
Deficit Deadlift (Barbell)
2
7 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Hip Airplane
2
8-12 reps
RPE 9
6A
Tricep Extension (Cable)
1
AMRAP
RPE 9.5
6B
Bicep Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
4 reps
7 reps
RPE 8
RPE 7
2
Deficit Deadlift (Barbell)
2
7 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Hip Airplane
2
8-12 reps
RPE 9
6A
Tricep Extension (Cable)
1
AMRAP
RPE 9.5
6B
Bicep Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
4 reps
7 reps
RPE 8
RPE 7
2
Deficit Deadlift (Barbell)
3
7 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Hip Airplane
2
8-12 reps
RPE 9
6A
Tricep Extension (Cable)
1
AMRAP
RPE 9.5
6B
Bicep Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
4 reps
7 reps
RPE 8
RPE 7
2
Deficit Deadlift (Barbell)
2
7 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Hip Airplane
2
8-12 reps
RPE 9
6A
Tricep Extension (Cable)
1
AMRAP
RPE 9.5
6B
Bicep Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
7 reps
RPE 7
2
Deficit Deadlift (Barbell)
2
7 reps
RPE 6
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Hip Airplane
2
8-12 reps
RPE 9
6A
Tricep Extension (Cable)
1
AMRAP
RPE 9.5
6B
Bicep Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 7
2
Deadlift (Paused)
2
6 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Back Extension
2
10-15 reps
RPE 9
5
Hamstring Curl
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9.5
6B
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 7
2
Deadlift (Paused)
2
6 reps
RPE 7
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Back Extension
2
10-15 reps
RPE 9
5
Hamstring Curl
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9.5
6B
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 7
2
Deadlift (Paused)
2
6 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Back Extension
2
10-15 reps
RPE 9
5
Hamstring Curl
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9.5
6B
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 7
2
Deadlift (Paused)
2
6 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Back Extension
3
10-15 reps
RPE 9
5
Hamstring Curl
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9.5
6B
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 7
2
Deadlift (Paused)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Back Extension
3
10-15 reps
RPE 9
5
Hamstring Curl
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9.5
6B
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
6 reps
RPE 7
2
Deadlift (Paused)
2
5 reps
RPE 6
3
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Back Extension
2
10-15 reps
RPE 7
5
Hamstring Curl
3
8-12 reps
RPE 9
6A
Lateral Raise (Dumbbell)
1
AMRAP
RPE 9.5
6B
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9.5
7
Wood Chopper
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
9 reps
RPE 8
2
Seated Incline Press
3
10 reps
RPE 7
3
Chin-Up (Assisted)
2
10-15 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
9 reps
RPE 8
2
Seated Incline Press
3
10 reps
RPE 7
3
Chin-Up (Assisted)
2
10-15 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Seated Incline Press
3
10 reps
RPE 7
3
Chin-Up (Assisted)
2
10-15 reps
RPE 9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Seated Incline Press
3
10 reps
RPE 7
3
Chin-Up (Assisted)
2
10-15 reps
RPE 9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Seated Incline Press
3
10 reps
RPE 7
3
Chin-Up (Assisted)
2
10-15 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
9 reps
RPE 7
2
Seated Incline Press
3
10 reps
RPE 7
3
Chin-Up (Assisted)
2
10-15 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
9 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Chin-Up (Bodyweight)
2
6-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
9 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Chin-Up (Bodyweight)
2
6-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Chin-Up (Bodyweight)
3
6-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Chin-Up (Bodyweight)
3
6-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
3
Chin-Up (Bodyweight)
3
6-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 9.5
4A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
2
3 reps
6 reps
RPE 8
RPE 7
3
Stiff Leg Deadlift
2
8 reps
RPE 8
4
Hack Squat
2
8-12 reps
RPE 8
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
2
3 reps
6 reps
RPE 8
RPE 7
3
Stiff Leg Deadlift
2
8 reps
RPE 8
4
Hack Squat
2
8-12 reps
RPE 8
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
2
3 reps
6 reps
RPE 8
RPE 7.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8
4
Hack Squat
2
8-12 reps
RPE 8
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
3
2 reps
5 reps
RPE 8
RPE 7.5
3
Stiff Leg Deadlift
3
8 reps
RPE 8
4
Hack Squat
2
8-12 reps
RPE 8
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7.5
3
Stiff Leg Deadlift
3
8 reps
RPE 8
4
Hack Squat
2
8-12 reps
RPE 8
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
5 reps
RPE 6
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Hack Squat
2
8-12 reps
RPE 8
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
2
2 reps
5 reps
RPE 7
RPE 7
3
Stiff Leg Deadlift
2
7 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
2
2 reps
5 reps
RPE 7
RPE 7
3
Stiff Leg Deadlift
2
7 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
2
2 reps
5 reps
RPE 7.5
RPE 7
3
Stiff Leg Deadlift
2
7 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
2
2 reps
5 reps
RPE 8.5
RPE 7
3
Stiff Leg Deadlift
2
7 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
3 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
2
1 reps
5 reps
RPE 9.5
RPE 7
3
Stiff Leg Deadlift
2
7 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
5 reps
RPE 6
2
Stiff Leg Deadlift
2
7 reps
RPE 6
3
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Side Bend (Dumbbell)
2
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Reps
7 Reps
7 Reps
7 Reps
@6
@7
@8
@9
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
4-10 Reps
4-10 Reps
4-10 Reps
@7
@8
@9
3
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
4A
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9
4B
Archer Row
2 Sets
8-12 Reps
@8
5
Seated Dumbbell Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
6
Dip (Assisted)
2 Sets
10-15 Reps
@9
Day 2
1
High Bar Squat (Barbell)
1 Set
3 Sets
4 Reps
7 Reps
@8
@7
2
Deficit Deadlift (Barbell)
2 Sets
7 Reps
@8
3
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Hip Airplane
2 Sets
8-12 Reps
@9
6A
Tricep Extension (Cable)
1 Set
AMRAP
@9.5
6B
Bicep Curl (Dumbbell)
1 Set
AMRAP
@9.5
7
Wood Chopper
2 Sets
10-15 Reps
@9
Day 3
1
Bench Press (Close Grip)
3 Sets
9 Reps
@8
2
Seated Incline Press
3 Sets
10 Reps
@7
3
Chin-Up (Assisted)
2 Sets
10-15 Reps
@9
4A
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
6
Dumbbell Row
2 Sets
8-12 Reps
@8
Day 4
1
Sumo Deadlift (Paused)
1 Set
3 Reps
@6
2
Sumo Deadlift (Barbell)
1 Set
2 Sets
3 Reps
6 Reps
@8
@7
3
Stiff Leg Deadlift
2 Sets
8 Reps
@8
4
Hack Squat
2 Sets
8-12 Reps
@8
5
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
6
Side Bend (Dumbbell)
2 Sets
10-15 Reps
@9